Pantry Essentials: Medicinal Herbs and Whole Foods

Keeping your personal kitchen pantry well stocked can be a foundational key to success in maintaining a sustainable, healthy diet. Quite often, I hear from patients that they are caught off guard by meals and have to “throw something together” at the last minute due to a lack of planning or time. After several months, this becomes a habit, and…

Nut Butter Protein Balls-By Lindsay Kluge M.Sc, CNS, LDN

These little nut butter protein balls make the perfect snack for anytime of day, and especially as a little treat to leave out at holiday parties. You can coat these little balls in anything you like. I prefer coconut flakes, but cinnamon sugar, finely chopped walnuts,  or even tiny cocoa flakes all work well. Nut Butter Protein Balls 16 oz…

Recipe for Avocado Pudding

Recipe: 1 avocado 1 tsp vanilla 1/4 cup cocoa powder 1/4 cup maple syrup 6 tablespoons coconut milk 1/2 tsp cinnamon (optional) Cut avocado in half and remove the pit. Scoop out the flesh and add to a high-speed blender or food processor along with the remaining ingredients. Process until smooth and creamy, occasionally scraping down the sides. Eat immediately,…

RNM’s Favorite Crock-Pot Recipes

This is my favorite time of year to break out the crock pots and giant soups and indulge in the savory nourishing goodness that are soups, stews, chili’s, broths and one pot meals. December can be a busy month for many, and taking advantage of your crock pots can save everyone loads of time in the kitchen prepping, planning and making…

Herbal Bitters: The Best Digestive Aide

Herbal bitters have a long and fascinating history of use (hundreds of years!) and they’re still being used today in some very creative ways, continuing to be our ally and supporting our digestive tracts. This week marks the beginning of the holiday season, and the time of year when abundance and culinary overindulgence is starting creep into our daily routine.…

Batch Holiday Cooking Basics

The purpose of batch cooking is to categorize your recipes for the week, get familiar with their ingredients and maximize your time to have several prepared meals throughout the week. When the upcoming weeks start to look busier and busier, meal prep and meal planning can often fall by the wayside. It’s precisely this time of year when calendars start…

Easy Practices for a Healthier Holiday

Need a few simple, easy practices for a healthier holiday? Here are some of my tried and true nutrition and herb go-to’s to help get me (and my patients) through a nutritionally challenging time of year. CCF Tea  Also known as Cumin Coriander Fennel tea, this simple little herbal blend is such a remarkable aid for your digestion before, during…

Natural Treat Alternative to Halloween Candy

RNM's Nutritionist, Lindsey Kluge M.Sc, LDN, CNS weighs in on healthier Halloween candy options If you’re one of those parents that’s just appalled by the amount of sugary sweetness happening this week, you may be on the hunt for some natural treat alternatives to traditional Halloween candy that’s not packed full of sugar and questionable ingredients. Here are 5 Natural Treat…

Simplifying Your Morning Smoothie

Morning smoothies however, can be tailored and pre-planned to make it into your morning with some simple tips and forethought. Morning smoothies are so versatile. I love making smoothies in the morning to really pack in lots of veggies and fruits and proteins in a way that is simple and easy, and can be adjusted to fit into even the…

Ferments and Probiotics for Digestive Health

RNM's Lindsay Kluge M.Sc., CNS, LDN, offers her tips on incorporating extra probiotics into our every day diets! As a follow up article to my first post on probiotics and digestive health, let’s now focus on the tried and true traditional ferments that we can get into our daily diets. In the first post, we covered the roles that probiotics play in…